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Glutamine is a popular supplement among athletes and gymgoers. Research shows
that it can promote protein synthesis for muscle growth and repair while
reducing delayed onset muscle soreness after a workout.
This article reveals the eight best glutamine supplements on the market,
broken down by category to make it easy to find the ideal product to meet your
training goals. We also go in-depth into the research-backed benefits of
supplementing with glutamine and give you a comprehensive buyer's guide to
help you make your way through the crowded glutamine supplement market.
Swolverine
Ingredients
5.0
Efficacy
5.0
Overall Score
5.0
SFS BCAA Combo Pick
Transparent Labs
Ingredients
5.0
Efficacy
5.0
Overall Score
5.0
SFS Gut Health Pick
Kaged
Ingredients
5.0
Efficacy
5.0
Overall Score
5.0
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8 Best Glutamine Supplements
Overall Best Glutamine Supplement: Swolverine L-Glutamine
Best Glutamine and BCAA Supplement: Transparent Labs BCAA Glutamine
Best Glutamine Supplement For Gut Health: Kaged Glutamine
Best Glutamine Supplement For Bodybuilders: Transparent Labs Post
Best Glutamine Capsules: Life Extension L-Glutamine
Best Budget Glutamine Supplement: BulkSupplements L-Glutamine
Best Glutamine Supplement For Weight Loss: Naked Glutamine
Best Creatine and Glutamine Supplement: NutraBio CGT Max
1. Overall Best Glutamine Supplement:
Swolverine L-Glutamine
Ingredients
5.0
Efficacy
5.0
Overall Score: 5.0
Swolverine L-Glutamine
is a no-frills supplement that provides 5 grams of pure micronized L-Glutamine
powder in every serving. The micronized form makes the active ingredient
faster absorbed in the body.
This is an unflavored form of glutamine powder. That is a good thing, as it
means you can add it to any drink without affecting the original taste of the
beverage. Many people don't like the taste of glutamine, so you will probably
appreciate the non-flavor even if you're simply mixing it with water.
Every tub of Swolverine L-Glutamine contains 300 grams. At a daily dose of 5
grams, that provides you with 60 servings. The label recommends taking one
scoop before and another after your workout, so you will get a 30-day supply
if you follow those guidelines.
Pros
+Pure glutamine
+Micronized
+Unflavored
Cons
-Quite expensive
Overall Best Glutamine Supplement
This L-Glutamine supplement powder can help you optimize post-workout recovery by reducing muscle breakdown and exercise-induced muscle soreness. Faster recovery times and less muscle soreness...
2. Best Glutamine and BCAA Supplement:
Transparent Labs BCAA Glutamine
Ingredients
5.0
Efficacy
5.0
Overall Score: 5.0
Transparent Labs BCAA Glutamine
combines glutamine and branched-chain amino acids to deliver a synergistic
muscle-building and repair effect on your body. BCAAs are considered to be the
'master regulator' of protein synthesis, the muscle recovery and rebuilding
process that takes place after a workout. Glutamine enhances recovery and
provides extra immune system benefits.
Every serving of Transparent Labs BCAA Glutamine contains 8 grams of BCAAs in
the ideal 2:1:1 leucine to valine to isoleucine ratio. You also get 5 grams of
glutamine per serving and one gram of coconut water. Transparent Labs market
this product as both an intra- and post-workout supplement.
This is a powder-form supplement. It is free of artificial flavors,
sweeteners, and preservatives. You are able to select from 5 flavors,
including tropical punch and blue raspberry. There are 30 servings in every
container. If you take it both during and after your workout, you will only
get 15 days' worth of use, making it quite expensive.
Pros
+8 grams BCAAs
+Five flavors
+5 grams glutamine
Cons
-Expensive
Best Glutamine and BCAA Supplement
CoreSeries BCAA Glutamine, as with all Transparent Labs products, was created to be the best BCAA “repair and recovery” supplement available. The active ingredients, all backed by clinical research...
3. Best Glutamine Supplement For Gut Health:
Kaged Glutamine
Ingredients
5.0
Efficacy
5.0
Overall Score: 5.0
Kaged Glutamine
provides you with a 100% plant-based fermented form of L-Glutamine. The only
ingredient is 5 grams of glutamine, making for a very pure, additive-free
supplement. With 500 grams in every container, you get a massive 100 servings
with every purchase. That makes for very good value.
The plant-based L-Glutamine in this product is very beneficial for gut health.
It supports immunological function, repairing intestinal damage, lowers
inflammation, and helps with the generation of digestive enzymes. Glutamine
can also promote intestinal cell growth.
Kaged Glutamine is an unflavored powder supplement, so you can add it to your
pre- or post-workout without affecting the flavor. I tried mixing this product
with just a spoon in a glass of water. After just a few seconds of brisk
mixing, I ended up with a fully dissolved, gunk-free drink that went down very
easily.
Pros
+Plant-based L-Glutamine
+Mixes very well
+Good value
Cons
-Some people may prefer a flavored product
Best Glutamine Supplement For Gut Health
Each scoop of this pure l-glutamine uses a powerful dose, and each bottle contains a whopping 100 scoops. Kaged uses premium l-glutamine that mixes easily and leaves...
4. Best Glutamine Supplement For Bodybuilders:
Transparent Labs Post
Ingredients
5.0
Efficacy
5.0
Overall Score: 5.0
Transparent Labs Post
has been designed specifically as a post-workout supplement. In addition to 5
grams of glutamine, you also get the following ingredients:
2.5 grams of Betaine Anhydrous
2 grams of L-Carnitine L-Tartrate
2 grams of Beta-Alanine
500 mg of tart cherry powder
25 mg of Astragin
These ingredients have some solid research to support their effectiveness in
terms of rebuilding and recovering muscle tissue after a workout. When
combining them with glutamine, you'll get a synergistic effect that will
enhance protein synthesis, increase nitric oxide production and boost insulin
sensitivity. They will also promote digestive health and help increase the
active ingredients' absorbability.
This is another powder form glutamine supplement. It mixes well with water and
goes down easily, so you can take it right there in the gym locker room after
your workout. The scoop size is 15.7 grams, and you get 30 servings per
container.
Pros
+Six research-backed ingredients to promote post-workout recovery
+Boosts insulin sensitivity
+Promotes protein synthesis
Cons
-May cause tingling as a result of the beta-alanine
Best Glutamine Supplement For Bodybuilders
POST is an advanced post-workout recovery supplement designed to accelerate muscle repair and reduce delayed-onset muscle soreness (DOMS). Formulated with premium evidence-based ingredients, including BetaPure™, Vitacherry®...
5. Best Glutamine Capsules:
Life Extension L-Glutamine
Ingredients
5.0
Efficacy
5.0
Overall Score: 5.0
Life Extension L-Glutamine
provides you with 500 mg of L-Glutamine in every vegetarian capsule. Every
container has 100 capsules; the recommended dosage is one capsule daily. That
means you get three and a half months' worth of glutamine with every purchase.
At the cost of just over $11, that represents outstanding value for money.
However, it should be kept in mind that the dosage here is much lower than the
other products we have reviewed so far.
Apart from glutamine, the only other ingredient is the vegetable cellulose
that makes up the capsule. There are no fillers or preservatives, making for a
very pure glutamine product.
Pros
+Vegetarian friendly
+Great value
+No fillers or preseravtaives
Cons
-Low dosage of glutamine
Best Glutamine Capsules
Glutamine supplements are often associated with serious athletes, but it can be beneficial for anyone who wants to not only maintain muscle health, but also immune and gut health....
6. Best Budget Glutamine Supplement:
BulkSupplements L-Glutamine
Ingredients
5.0
Efficacy
5.0
Overall Score: 5.0
BulkSupplements L-Glutamine
is a pure, no-frills supplement that comes in basic packaging. It comes in
various sizes, ensuring you get very good value for money. The package that I
ordered contained 100 grams of glutamine. At a recommended serving of 5 grams,
that is enough for 20 days of supplementation. I only took the supplement on
training days, so it was enough to last me for a month.
I found that the powder mixed pretty well, but a bit of grit was left in the
bottom of the glass. This is a flavorless powder. However, you do still get
the taste of glutamine coming through, which some people might find quite
unpleasant.
This product represents very good value for money. You can save even more (an
extra 5%) by becoming a Bulk Supplements subscriber.
Pros
+Excellent value for money
+5 grams of Glutamine
+Flavorless powder
Cons
-Left a gritty residue
Best Budget Glutamine Supplement
Glutamine supplementation has been shown to support overall health and wellness, making it a great choice for anyone interested in improving their overall health...
7. Best Glutamine Supplement For Weight Loss:
Naked Glutamine
Ingredients
5.0
Efficacy
5.0
Overall Score: 5.0
Naked Glutamine
contains only one ingredient: pure, plant-based fermented L-Glutamine. There
are no artificial additives used in the product. Independent third-party
testing confirms that you are only getting what is listed on the label.
The serving size of Naked glutamine is 5 grams, and there are 200 servings per
container. The powder mixes very well with water, so you get a smooth,
residue-free drink. The single purchase price for Naked Glutamine is somewhat
expensive, but you can save 20% by subscribing.
Pros
+Plant-based fermented L-Glutamine
+5 grams glutamine
+No artificial additives
Cons
-Kind of expensive
Best Glutamine Supplement For Weight Loss
Naked Glutamine has only one ingredient: L-Glutamine naturally fermented from plant sources. Glutamine is the most abundant amino acid found in your muscles and blood...
8. Best Creatine and Glutamine Supplement:
NutraBio CGT Max
Ingredients
5.0
Efficacy
5.0
Overall Score: 5.0
NutraBio CGT Max
adds taurine and creatine to glutamine to deliver a potent muscle recovery and
growth formula. You get 5 grams of micronized creatine. That means that it
will dissolve completely in whatever liquid you put it in rather than settling
at the bottom of the glass.
There are also 2 grams of taurine in this product. Taurine has been shown to
increase endurance, boost focus, increase the pump during workouts, and help
reduce post-exercise muscle damage.
In terms of glutamine, you get 4 grams. That's a little lower than you get in
our top-rated supplements but still represents a decent amount. This product
is certified kosher, non-GMO, gluten-free, BSE/TSE free, hypoallergenic, and
free of fillers. It is also suitable for vegetarians.
Pros
+5 grams of micronized creatine
+2 grams of taurine
+Vegetarian friendly
Cons
-Glutamine dosage is a little low
Best Creatine and Glutamine Supplement
NutraBio CGT-MAX combines three of the most effective muscle building ingredients: Creatine, Glutamine, and Taurine into one explosive formula providing your muscles to fully recovery...
What is Glutamine?
Glutamine is a non-essential amino acid. As such, it can be manufactured by
the body. However, when you undertake intense exercise, you quickly deplete
the body's supply and will benefit from taking extra glutamine in supplemental
form. It is the most plentiful amino acid in the human body and is involved in
many bodily functions.
Glutamine is needed for muscle growth and repair, which makes it a popular
supplement for bodybuilders and athletes. It is also involved in the
production of DNA, proteins, and other key molecules. In addition, it helps to
maintain gut health and supplies energy to muscle cells.
Benefits of Glutamine
Glutamine supplements are commonly taken to improve muscle growth and
recovery. However, the benefits of taking glutamine are far wider than that.
Here are four key benefits of glutamine, as proven by science.
1. Immune system support
White blood cells, which are the immune system's building blocks, depend on
glutamine for proper growth and operation. White blood cells recognize and
eliminate pathogens, including bacteria, viruses, and other diseases that are
foreign to the body.
Glutamine is essential for the health of the immune cells that are present in
the gut. Immune cells keep the gut lining healthy and functioning properly and
stop hazardous compounds from entering the body.
Glutamine has been demonstrated to have anti-inflammatory properties that may
contribute to reducing inflammation in the body. An injury or infection will
naturally cause inflammation, but persistent inflammation can cause a variety
of health problems.
One meta-study provides a synopsis of the studies on glutamine and
immunological function, highlighting the role glutamine plays in enhancing the
immune system.
The authors discuss the importance of glutamine as a source of nutrition for
immune cells such as neutrophils, lymphocytes, and macrophages. Glutamine is
necessary for these cells to develop and work properly and produce cytokines
and other immunological signaling substances.
The research also discusses how glutamine supplements might enhance immune
function in a range of therapeutic scenarios, including athletes, cancer
patients, and individuals in critical condition.¹
2. Improves Gut Health
Your stomach lining forms a barrier between your body and the outside world.
It prevents harmful substances, including bacteria and toxins, from getting
into the bloodstream. Glutamine helps to preserve the strength of the gut
lining by encouraging the production of proteins that form the connections
between the cells that line the gut. This may reduce the risk of conditions
like leaky gut syndrome.
Glutamine may also help to prevent such gut inflammation disorders as
irritable bowel syndrome (IBS) and inflammatory bowel disease (IBD). It does
this by promoting the production of anti-inflammatory chemicals in the gut.
Glutamine also promotes improved digestion. It may improve nutrient absorption
while also enhancing food molecules' transportation across the gut lining and
into the bloodstream.
According to a rodent study, oral glutamine increases mucosal immunity and
enhances gut health. The research group found that consuming oral glutamine
supplements improved gut health in a variety of ways. The production of mucin
and IgA, two essential components of the intestinal mucosal barrier, was
specifically increased by glutamine supplementation. Glutamate drastically
decreased the levels of pro-inflammatory cytokines in the gut and decreased
the severity of intestinal inflammation.
The authors of the study came to the conclusion that oral glutamine
supplementation can improve gut health by increasing mucosal immunity.²
3. May improve muscle recovery
Glutamine is crucial for post-workout muscle recovery and repair. It supports
protein synthesis, which is the process by which new proteins are created.
Glutamine also helps reduce muscle breakdown caused by the stress of working
out. It does this by supporting the production of anti-catabolic compounds in
the body.
Glutamine has also been shown to improve muscle hydration. The more dehydrated
your muscles are, the more prone to injury they will be. It also takes longer
for dehydrated muscles to recover from a workout.
Taking a glutamine supplement has also been shown to reduce delayed onset
muscle soreness (DOMS).
One study looked at the effect of glutamine supplementation on muscle recovery
in seasoned athletes. The researchers found that supplementing with glutamine
reduced muscle damage and improved muscle recovery post-workout. Specifically,
the levels of creatine kinase, which is a marker for muscle damage, were
decreased while the levels of interleukin-6, a muscle recovery marker,
increased.³
4. Removes excess ammonia in the body
The body produces the poisonous gas ammonia as a by-product of the breakdown
of proteins. Glutamine has been shown to play an important role in eliminating
surplus ammonia from the body.
Ammonia is changed into urea by a process known as the urea cycle, which
involves glutamine. Urea can be eliminated from the body through urine. The
urea cycle, which helps in flushing out extra ammonia from the body, depends
on glutamine to provide the essential nitrogen atoms it needs to do this.
The liver controls the elimination of extra ammonia from the body. The liver's
role in supporting the body's clearance of ammonia is glutamine-dependent.
An excess of ammonia in the body can cause a pH imbalance that is potentially
damaging to health. By buffering excess acids, glutamine helps to maintain the
body's acid-base equilibrium, which can assist in avoiding the buildup of
ammonia.
The kidneys are also involved in the body's removal of extra ammonia. The
kidneys' ability to work properly supports the body's ability to remove
ammonia, which, in turn, is supported by glutamine.
A study looked into how long-term intermittent exercise competitors' muscles
recovered after taking a glutamine supplement. The scientists discovered that
athletes who took glutamine had less muscle injury and faster muscle recovery.
The levels of interleukin-6 rose in response to glutamine administration,
while levels of creatine kinase declined.
The study concluded that glutamine supplementation could improve muscle
recovery in athletes competing in prolonged intermittent exercise by reducing
muscle damage and promoting muscle repair.?
Side Effects of Glutamine
Glutamine is thought to be safe and well tolerated when it is taken in
accordance with recommended doses. As with any supplement, though, it may
cause minor side effects in some people. These include:
Digestive problems such as nausea, diarrhea, vomiting, and stomach pains.
These effects will usually only last for a short period.
Some people may have an allergic reaction to glutamine supplements, with
symptoms including swelling, hives, and breathing difficulty.
Glutamine supplements may interact with some medications, including
chemotherapy drugs, anti-seizure medications, and specific antibiotics. If
you're on medication, check with your doctor before taking a glutamine
supplement.
Supplementing with glutamine may worsen some conditions, such as liver and
kidney disease. Again, talk with your doctor before starting on glutamine
supplements if you have these conditions.
There is some evidence that glutamine supplementation may increase the
risk of seizures in people with epilepsy or others who have a history of
seizures.
What other supplements should you take with glutamine?
There are a number of supplements that have been said to work well alongside
glutamine.
1. BCAAs
Branched-chain amino acids (BCAAs) and glutamine are two important amino acids
with various functions in the body. Whereas glutamine is a non-essential amino
acid that may be created by the body but may become conditionally essential
under stress, such as during hard exercise or illness, BCAAs are essential
amino acids that the body cannot produce and must be acquired from food or
supplementation.
While glutamine is essential for preventing muscle breakdown and encouraging
muscle growth, BCAAs are well known for their capacity to stimulate the
production of new muscle protein. BCAAs and glutamine may boost muscle
rehabilitation and advance general muscle health when taken combined.
Both BCAAs and glutamine are involved in energy production. While glutamine is
a fuel source for the cells of the small intestine, BCAAs are metabolized in
muscles, providing a fuel source during workouts.
2. Citrulline
Citrulline is well known for improving blood flow, which may enhance exercise
performance by increasing oxygen and nutrition supply to the muscles.
Glutamine, on the other hand, is crucial for muscle regeneration and could
lessen the muscular damage brought on by intense exercise. Combining the two
may support workout performance and muscle recovery.
Supplementing with citrulline has also been found to improve exercise
endurance and minimize muscle tiredness. By increasing muscular glycogen
stores and decreasing muscle breakdown, glutamine may also help to reduce
tiredness in the muscles. Citrulline and glutamine may work together to
further reduce muscle soreness and increase your capacity for high-intensity
training.
3. Creatine
Creatine has been shown to boost muscle strength, power, and endurance.
Meanwhile, glutamine reduces muscle damage and improves recovery. Combining
the two will cover all your muscle growth bases. Supplementing with creatine
can also increase muscle size by promoting water retention inside the muscle
cell. This may actually result in increased protein synthesis and muscle
growth. As we've seen, glutamine can also promote protein synthesis, so
combining the two will synergistically affect muscle growth.
4. Protein Powder
Protein powder provides a good source of essential amino acids that are needed
for protein synthesis. Glutamine promotes the uptake of these amino acids into
the muscle cells. By combining the two, you will be encouraging efficient
post-work muscle repair and rebuilding.
Both protein powder and glutamine also support muscle recovery after your
workout.
5. Omega-3 Fatty Acids
Omega-3 fatty acids have shown anti-inflammatory effects, and glutamine may
also aid in reducing inflammation by boosting the immune system. You may be
able to strengthen your body's natural anti-inflammatory response and lower
your chance of developing chronic diseases linked to inflammation by consuming
omega-3 fatty acids along with glutamine.
Supplementing with glutamine has been found to improve immune function since
glutamine is a crucial source of energy for immune cells. By lowering
inflammation and enhancing the performance of immune cells, omega-3 fatty
acids may also contribute to immunological function. You may be able to
support your immune system better and lower your risk of illness by combining
omega-3 fatty acids with glutamine.
6. Vitamin D
Vitamin D helps in the absorption of the minerals calcium and phosphorus.
These minerals are vital for bone health, so vitamin D indirectly supports
healthy bones also. By promoting collagen formation, which accounts for a
sizeable amount of bone tissue, glutamine may also contribute to bone health.
You might be able to strengthen your bone health and lower your risk of
bone-related diseases like osteoporosis by taking vitamin D along with
glutamine.
Vitamin D is also important for immune function, helping to regulate the
immune system. Glutamine is a fuel source for immune cells. Combining the two
will boost your immunity and reduce your risk of illness.
Finally, both vitamin D and glutamine play a role in muscle recovery.
What to look for when buying glutamine supplements:
Not all glutamine supplements are alike. To get the best performance and value
from your supplement, take the following guidelines into account:
1. Ingredients
Look for a glutamine supplement that is free of additives, sweeteners,
flavors, and artificial colors. The purest form of glutamine, L-glutamine,
should ideally be the only ingredient indicated on the label.
Some glutamine supplements could also contain other substances, including
vitamins, electrolytes, or other amino acids. Even though these ingredients
might have some extra advantages, it's crucial to assess them and ensure
they're suitable for your particular needs regarding safety and effectiveness.
2. Form
The form of the supplement can have an impact on the bioavailability of
glutamine. For instance, some studies indicate that the body may not as
readily absorb non-micronized forms of glutamine as micronized forms of
glutamine (due to their smaller particle size). Liquid glutamine may also be
absorbed more quickly than powder or capsule versions.
The supplement's form can affect how convenient and simple it is to use. For
example, glutamine powders may be more adaptable and can be blended into
beverages or foods, whereas capsules or tablets may be handier for use when
traveling.
If you use glutamine in powder or liquid form, the flavor can be an issue.
Finding a supplement that is flavored or has a neutral flavor may be
worthwhile because some people find glutamine to have an unpleasant taste.
Extra ingredients can also be influenced by the supplement's form. For
instance, some liquid glutamine supplements may have added sweeteners or
flavorings, while some capsules may have extra substances like binders or
fillers.
3. Dosage
Ideal glutamine dosage varies according to a person's age, gender, and health.
Most people will do best with a daily dosage of between 5-15 grams. Different
brands of glutamine may use different concentrations of glutamine per serving.
Check the label to make sure you are taking the right dosage to meet your
needs.
4. Testing/transparency
Choose a glutamine supplement that has been put through independent testing
for potency and purity. This guarantees that the product is free of impurities
and contains the amount of glutamine mentioned on the label.
Check that the glutamine supplement is from a reputable manufacturer that
adheres to Good Manufacturing Practices (GMPs) and has stringent quality
control procedures in place.
Look for a supplement that has transparent labeling. It should clearly and
fully disclose the contents, dose, and other pertinent information. Avoid
supplements that contain proprietary blends or don't list the constituent
amounts.
5. Price
While cost should be taken into account when purchasing a glutamine
supplement, it shouldn't be the only one. While making a purchase, placing
quality, dose, form, brand reputation, and any current sales or discounts
first is crucial. That being said, you should expect to pay between 20 and 50
cents per serving for a glutamine supplement.
6. Reviews
Look for customer testimonials that explain how useful the supplement was for
the individual. Look for mention of things like accelerated muscle recovery,
strengthened immunity, and less soreness in the muscles.
Check for reviews that discuss the supplement's quality, particularly the
glutamine's strength and purity, as well as any other ingredients. Look, too,
for any mention of side effects users may have had while taking the product.
If you're thinking about using liquid or powdered glutamine, look for reviews
that discuss the flavor of the supplement.
Glutamine FAQs
Should I take glutamine every day?
If you are a healthy person working out regularly, taking a glutamine
supplement daily may be a good idea. While the body can produce glutamine,
intense exercise raises the demand beyond the body's ability to supply it. So,
if you don't engage in regular exercise, you probably won't need to take it
every day.
When should I take glutamine?
The timing of your glutamine supplementation is really a matter of individual
preference. Some people like to take it as part of their pre-workout, while
others take it immediately after the workout to promote muscle recovery. Other
take it at bedtime or first thing in the morning. At this stage, there is no
research stating categorically what the best time of day to take glutamine is.
Is there a difference between L-Glutamine and glutamine?
Yes, L-glutamine and glutamine are different compounds. The purest and most
widely utilized form of glutamine is L-glutamine, although the term
"glutamine" can refer to any form of glutamine, including mixtures of
L-glutamine and other forms of glutamine like D-glutamine.
L-glutamine is the form found in foods and is best utilized by the body. This
is the only form you should be taking.
What happens when you start taking glutamine?
Depending on your particular needs and objectives, a number of things could
happen when you start taking glutamine. These include:
Summary
Glutamine is a popular supplement in the fitness industry that has been
scientifically shown to improve muscle recovery and promote protein synthesis,
along with a host of other health benefits. The best glutamine supplement on
the market today is
Swolverine L-Glutamine, which provides 5 grams of pure glutamine per serving in an unflavored form
ideal for your pre-workout or protein shake.
References
Cruzat, V., Rogero, M. M., & Tirapegui, J. (2018). Glutamine: Metabolism
and Immune Function, Supplementation and Clinical Translation. Nutrients,
10(11), 1564. doi: 10.3390/nu10111564
Souza, M. H. L. P., Souza, E. L. R., Silva, L. T. R., Ferreira, J. C.,
Braga, G. A. L., & Rodrigues, N. M. (2018). Oral glutamine increases
mucosal immunity in addition to dietary sources of nucleotides in mice
infected with Citrobacter rodentium. Journal of Nutritional Science and
Vitaminology, 64(1), 42-48. doi: 10.3177/jnsv.64.42
Legault, Z., Bagnall, N., & Kimmerly, D. S. (2015). The Influence of
Oral L-Glutamine Supplementation on Muscle Strength Recovery and Soreness
Following Unilateral Knee Extension Eccentric Exercise. International
Journal of Sport Nutrition and Exercise Metabolism, 25(5), 417-426. doi:
10.1123/ijsnem.2014-0209
Bowtell, J. L., Gelly, K., Jackman, M. L., Patel, A., Simeoni, M., &
Rennie, M. J. (1999). Effect of oral glutamine on whole body carbohydrate
storage during recovery from exhaustive exercise. Journal of Applied
Physiology, 86(6), 1770-1777. doi: 10.1152/jappl.1999.86.6.1770
Glutamine is a popular supplement among athletes and gymgoers. Research shows
that it can promote protein synthesis for muscle growth and repair while
reducing delayed onset muscle soreness after a workout.
This article reveals the eight best glutamine supplements on the market,
broken down by category to make it easy to find the ideal product to meet your
training goals. We also go in-depth into the research-backed benefits of
supplementing with glutamine and give you a comprehensive buyer's guide to
help you make your way through the crowded glutamine supplement market.
Swolverine
Ingredients
5.0
Efficacy
5.0
Overall Score
5.0
SFS BCAA Combo Pick
Transparent Labs
Ingredients
5.0
Efficacy
5.0
Overall Score
5.0
SFS Gut Health Pick
Kaged
Ingredients
5.0
Efficacy
5.0
Overall Score
5.0
** This post may contain affiliate ads where we make a small commission on purchases made at no cost to you. We only recommend products we think you will find valuable.**
8 Best Glutamine Supplements
[*]
Overall Best Glutamine Supplement: Swolverine L-Glutamine
[*]
Best Glutamine and BCAA Supplement: Transparent Labs BCAA Glutamine
[*]
Best Glutamine Supplement For Gut Health: Kaged Glutamine
[*]
Best Glutamine Supplement For Bodybuilders: Transparent Labs Post
[*]
Best Glutamine Capsules: Life Extension L-Glutamine
[*]
Best Budget Glutamine Supplement: BulkSupplements L-Glutamine
[*]
Best Glutamine Supplement For Weight Loss: Naked Glutamine
[*]
Best Creatine and Glutamine Supplement: NutraBio CGT Max
1. Overall Best Glutamine Supplement:
Swolverine L-Glutamine
Ingredients
5.0
Efficacy
5.0
Overall Score: 5.0
Swolverine L-Glutamine
is a no-frills supplement that provides 5 grams of pure micronized L-Glutamine
powder in every serving. The micronized form makes the active ingredient
faster absorbed in the body.
This is an unflavored form of glutamine powder. That is a good thing, as it
means you can add it to any drink without affecting the original taste of the
beverage. Many people don't like the taste of glutamine, so you will probably
appreciate the non-flavor even if you're simply mixing it with water.
Every tub of Swolverine L-Glutamine contains 300 grams. At a daily dose of 5
grams, that provides you with 60 servings. The label recommends taking one
scoop before and another after your workout, so you will get a 30-day supply
if you follow those guidelines.
Pros
[*]
+Pure glutamine
[*]
+Micronized
[*]
+Unflavored
[/list]
Cons
[*]
-Quite expensive
[/list]
Overall Best Glutamine Supplement
This L-Glutamine supplement powder can help you optimize post-workout recovery by reducing muscle breakdown and exercise-induced muscle soreness. Faster recovery times and less muscle soreness...
2. Best Glutamine and BCAA Supplement:
Transparent Labs BCAA Glutamine
Ingredients
5.0
Efficacy
5.0
Overall Score: 5.0
Transparent Labs BCAA Glutamine
combines glutamine and branched-chain amino acids to deliver a synergistic
muscle-building and repair effect on your body. BCAAs are considered to be the
'master regulator' of protein synthesis, the muscle recovery and rebuilding
process that takes place after a workout. Glutamine enhances recovery and
provides extra immune system benefits.
Every serving of Transparent Labs BCAA Glutamine contains 8 grams of BCAAs in
the ideal 2:1:1 leucine to valine to isoleucine ratio. You also get 5 grams of
glutamine per serving and one gram of coconut water. Transparent Labs market
this product as both an intra- and post-workout supplement.
This is a powder-form supplement. It is free of artificial flavors,
sweeteners, and preservatives. You are able to select from 5 flavors,
including tropical punch and blue raspberry. There are 30 servings in every
container. If you take it both during and after your workout, you will only
get 15 days' worth of use, making it quite expensive.
Pros
[*]
+8 grams BCAAs
[*]
+Five flavors
[*]
+5 grams glutamine
[/list]
Cons
[*]
-Expensive
[/list]
Best Glutamine and BCAA Supplement
CoreSeries BCAA Glutamine, as with all Transparent Labs products, was created to be the best BCAA “repair and recovery” supplement available. The active ingredients, all backed by clinical research...
3. Best Glutamine Supplement For Gut Health:
Kaged Glutamine
Ingredients
5.0
Efficacy
5.0
Overall Score: 5.0
Kaged Glutamine
provides you with a 100% plant-based fermented form of L-Glutamine. The only
ingredient is 5 grams of glutamine, making for a very pure, additive-free
supplement. With 500 grams in every container, you get a massive 100 servings
with every purchase. That makes for very good value.
The plant-based L-Glutamine in this product is very beneficial for gut health.
It supports immunological function, repairing intestinal damage, lowers
inflammation, and helps with the generation of digestive enzymes. Glutamine
can also promote intestinal cell growth.
Kaged Glutamine is an unflavored powder supplement, so you can add it to your
pre- or post-workout without affecting the flavor. I tried mixing this product
with just a spoon in a glass of water. After just a few seconds of brisk
mixing, I ended up with a fully dissolved, gunk-free drink that went down very
easily.
Pros
[*]
+Plant-based L-Glutamine
[*]
+Mixes very well
[*]
+Good value
[/list]
Cons
[*]
-Some people may prefer a flavored product
[/list]
Best Glutamine Supplement For Gut Health
Each scoop of this pure l-glutamine uses a powerful dose, and each bottle contains a whopping 100 scoops. Kaged uses premium l-glutamine that mixes easily and leaves...
4. Best Glutamine Supplement For Bodybuilders:
Transparent Labs Post
Ingredients
5.0
Efficacy
5.0
Overall Score: 5.0
Transparent Labs Post
has been designed specifically as a post-workout supplement. In addition to 5
grams of glutamine, you also get the following ingredients:
2.5 grams of Betaine Anhydrous
2 grams of L-Carnitine L-Tartrate
[*]
2 grams of Beta-Alanine
500 mg of tart cherry powder
[*]
25 mg of Astragin
[/list]
These ingredients have some solid research to support their effectiveness in
terms of rebuilding and recovering muscle tissue after a workout. When
combining them with glutamine, you'll get a synergistic effect that will
enhance protein synthesis, increase nitric oxide production and boost insulin
sensitivity. They will also promote digestive health and help increase the
active ingredients' absorbability.
This is another powder form glutamine supplement. It mixes well with water and
goes down easily, so you can take it right there in the gym locker room after
your workout. The scoop size is 15.7 grams, and you get 30 servings per
container.
Pros
[*]
+Six research-backed ingredients to promote post-workout recovery
[*]
+Boosts insulin sensitivity
[*]
+Promotes protein synthesis
[/list]
Cons
[*]
-May cause tingling as a result of the beta-alanine
[/list]
Best Glutamine Supplement For Bodybuilders
POST is an advanced post-workout recovery supplement designed to accelerate muscle repair and reduce delayed-onset muscle soreness (DOMS). Formulated with premium evidence-based ingredients, including BetaPure™, Vitacherry®...
5. Best Glutamine Capsules:
Life Extension L-Glutamine
Ingredients
5.0
Efficacy
5.0
Overall Score: 5.0
Life Extension L-Glutamine
provides you with 500 mg of L-Glutamine in every vegetarian capsule. Every
container has 100 capsules; the recommended dosage is one capsule daily. That
means you get three and a half months' worth of glutamine with every purchase.
At the cost of just over $11, that represents outstanding value for money.
However, it should be kept in mind that the dosage here is much lower than the
other products we have reviewed so far.
Apart from glutamine, the only other ingredient is the vegetable cellulose
that makes up the capsule. There are no fillers or preservatives, making for a
very pure glutamine product.
Pros
[*]
+Vegetarian friendly
[*]
+Great value
[*]
+No fillers or preseravtaives
[/list]
Cons
[*]
-Low dosage of glutamine
[/list]
Best Glutamine Capsules
Glutamine supplements are often associated with serious athletes, but it can be beneficial for anyone who wants to not only maintain muscle health, but also immune and gut health....
6. Best Budget Glutamine Supplement:
BulkSupplements L-Glutamine
Ingredients
5.0
Efficacy
5.0
Overall Score: 5.0
BulkSupplements L-Glutamine
is a pure, no-frills supplement that comes in basic packaging. It comes in
various sizes, ensuring you get very good value for money. The package that I
ordered contained 100 grams of glutamine. At a recommended serving of 5 grams,
that is enough for 20 days of supplementation. I only took the supplement on
training days, so it was enough to last me for a month.
I found that the powder mixed pretty well, but a bit of grit was left in the
bottom of the glass. This is a flavorless powder. However, you do still get
the taste of glutamine coming through, which some people might find quite
unpleasant.
This product represents very good value for money. You can save even more (an
extra 5%) by becoming a Bulk Supplements subscriber.
Pros
[*]
+Excellent value for money
[*]
+5 grams of Glutamine
[*]
+Flavorless powder
[/list]
Cons
[*]
-Left a gritty residue
[/list]
Best Budget Glutamine Supplement
Glutamine supplementation has been shown to support overall health and wellness, making it a great choice for anyone interested in improving their overall health...
7. Best Glutamine Supplement For Weight Loss:
Naked Glutamine
Ingredients
5.0
Efficacy
5.0
Overall Score: 5.0
Naked Glutamine
contains only one ingredient: pure, plant-based fermented L-Glutamine. There
are no artificial additives used in the product. Independent third-party
testing confirms that you are only getting what is listed on the label.
The serving size of Naked glutamine is 5 grams, and there are 200 servings per
container. The powder mixes very well with water, so you get a smooth,
residue-free drink. The single purchase price for Naked Glutamine is somewhat
expensive, but you can save 20% by subscribing.
Pros
[*]
+Plant-based fermented L-Glutamine
[*]
+5 grams glutamine
[*]
+No artificial additives
[/list]
Cons
[*]
-Kind of expensive
[/list]
Best Glutamine Supplement For Weight Loss
Naked Glutamine has only one ingredient: L-Glutamine naturally fermented from plant sources. Glutamine is the most abundant amino acid found in your muscles and blood...
8. Best Creatine and Glutamine Supplement:
NutraBio CGT Max
Ingredients
5.0
Efficacy
5.0
Overall Score: 5.0
NutraBio CGT Max
adds taurine and creatine to glutamine to deliver a potent muscle recovery and
growth formula. You get 5 grams of micronized creatine. That means that it
will dissolve completely in whatever liquid you put it in rather than settling
at the bottom of the glass.
There are also 2 grams of taurine in this product. Taurine has been shown to
increase endurance, boost focus, increase the pump during workouts, and help
reduce post-exercise muscle damage.
In terms of glutamine, you get 4 grams. That's a little lower than you get in
our top-rated supplements but still represents a decent amount. This product
is certified kosher, non-GMO, gluten-free, BSE/TSE free, hypoallergenic, and
free of fillers. It is also suitable for vegetarians.
Pros
[*]
+5 grams of micronized creatine
[*]
+2 grams of taurine
[*]
+Vegetarian friendly
[/list]
Cons
[*]
-Glutamine dosage is a little low
[/list]
Best Creatine and Glutamine Supplement
NutraBio CGT-MAX combines three of the most effective muscle building ingredients: Creatine, Glutamine, and Taurine into one explosive formula providing your muscles to fully recovery...
What is Glutamine?
Glutamine is a non-essential amino acid. As such, it can be manufactured by
the body. However, when you undertake intense exercise, you quickly deplete
the body's supply and will benefit from taking extra glutamine in supplemental
form. It is the most plentiful amino acid in the human body and is involved in
many bodily functions.
Glutamine is needed for muscle growth and repair, which makes it a popular
supplement for bodybuilders and athletes. It is also involved in the
production of DNA, proteins, and other key molecules. In addition, it helps to
maintain gut health and supplies energy to muscle cells.
Benefits of Glutamine
Glutamine supplements are commonly taken to improve muscle growth and
recovery. However, the benefits of taking glutamine are far wider than that.
Here are four key benefits of glutamine, as proven by science.
1. Immune system support
White blood cells, which are the immune system's building blocks, depend on
glutamine for proper growth and operation. White blood cells recognize and
eliminate pathogens, including bacteria, viruses, and other diseases that are
foreign to the body.
Glutamine is essential for the health of the immune cells that are present in
the gut. Immune cells keep the gut lining healthy and functioning properly and
stop hazardous compounds from entering the body.
Glutamine has been demonstrated to have anti-inflammatory properties that may
contribute to reducing inflammation in the body. An injury or infection will
naturally cause inflammation, but persistent inflammation can cause a variety
of health problems.
One meta-study provides a synopsis of the studies on glutamine and
immunological function, highlighting the role glutamine plays in enhancing the
immune system.
The authors discuss the importance of glutamine as a source of nutrition for
immune cells such as neutrophils, lymphocytes, and macrophages. Glutamine is
necessary for these cells to develop and work properly and produce cytokines
and other immunological signaling substances.
The research also discusses how glutamine supplements might enhance immune
function in a range of therapeutic scenarios, including athletes, cancer
patients, and individuals in critical condition.¹
2. Improves Gut Health
Your stomach lining forms a barrier between your body and the outside world.
It prevents harmful substances, including bacteria and toxins, from getting
into the bloodstream. Glutamine helps to preserve the strength of the gut
lining by encouraging the production of proteins that form the connections
between the cells that line the gut. This may reduce the risk of conditions
like leaky gut syndrome.
Glutamine may also help to prevent such gut inflammation disorders as
irritable bowel syndrome (IBS) and inflammatory bowel disease (IBD). It does
this by promoting the production of anti-inflammatory chemicals in the gut.
Glutamine also promotes improved digestion. It may improve nutrient absorption
while also enhancing food molecules' transportation across the gut lining and
into the bloodstream.
According to a rodent study, oral glutamine increases mucosal immunity and
enhances gut health. The research group found that consuming oral glutamine
supplements improved gut health in a variety of ways. The production of mucin
and IgA, two essential components of the intestinal mucosal barrier, was
specifically increased by glutamine supplementation. Glutamate drastically
decreased the levels of pro-inflammatory cytokines in the gut and decreased
the severity of intestinal inflammation.
The authors of the study came to the conclusion that oral glutamine
supplementation can improve gut health by increasing mucosal immunity.²
3. May improve muscle recovery
Glutamine is crucial for post-workout muscle recovery and repair. It supports
protein synthesis, which is the process by which new proteins are created.
Glutamine also helps reduce muscle breakdown caused by the stress of working
out. It does this by supporting the production of anti-catabolic compounds in
the body.
Glutamine has also been shown to improve muscle hydration. The more dehydrated
your muscles are, the more prone to injury they will be. It also takes longer
for dehydrated muscles to recover from a workout.
Taking a glutamine supplement has also been shown to reduce delayed onset
muscle soreness (DOMS).
One study looked at the effect of glutamine supplementation on muscle recovery
in seasoned athletes. The researchers found that supplementing with glutamine
reduced muscle damage and improved muscle recovery post-workout. Specifically,
the levels of creatine kinase, which is a marker for muscle damage, were
decreased while the levels of interleukin-6, a muscle recovery marker,
increased.³
4. Removes excess ammonia in the body
The body produces the poisonous gas ammonia as a by-product of the breakdown
of proteins. Glutamine has been shown to play an important role in eliminating
surplus ammonia from the body.
Ammonia is changed into urea by a process known as the urea cycle, which
involves glutamine. Urea can be eliminated from the body through urine. The
urea cycle, which helps in flushing out...
Click here to view the article.
that it can promote protein synthesis for muscle growth and repair while
reducing delayed onset muscle soreness after a workout.
This article reveals the eight best glutamine supplements on the market,
broken down by category to make it easy to find the ideal product to meet your
training goals. We also go in-depth into the research-backed benefits of
supplementing with glutamine and give you a comprehensive buyer's guide to
help you make your way through the crowded glutamine supplement market.
Swolverine
Ingredients
5.0
Efficacy
5.0
Overall Score
5.0
SFS BCAA Combo Pick
Transparent Labs
Ingredients
5.0
Efficacy
5.0
Overall Score
5.0
SFS Gut Health Pick
Kaged
Ingredients
5.0
Efficacy
5.0
Overall Score
5.0
** This post may contain affiliate ads where we make a small commission on purchases made at no cost to you. We only recommend products we think you will find valuable.**
8 Best Glutamine Supplements
Overall Best Glutamine Supplement: Swolverine L-Glutamine
Best Glutamine and BCAA Supplement: Transparent Labs BCAA Glutamine
Best Glutamine Supplement For Gut Health: Kaged Glutamine
Best Glutamine Supplement For Bodybuilders: Transparent Labs Post
Best Glutamine Capsules: Life Extension L-Glutamine
Best Budget Glutamine Supplement: BulkSupplements L-Glutamine
Best Glutamine Supplement For Weight Loss: Naked Glutamine
Best Creatine and Glutamine Supplement: NutraBio CGT Max
1. Overall Best Glutamine Supplement:
Swolverine L-Glutamine
Ingredients
5.0
Efficacy
5.0
Overall Score: 5.0
Swolverine L-Glutamine
is a no-frills supplement that provides 5 grams of pure micronized L-Glutamine
powder in every serving. The micronized form makes the active ingredient
faster absorbed in the body.
This is an unflavored form of glutamine powder. That is a good thing, as it
means you can add it to any drink without affecting the original taste of the
beverage. Many people don't like the taste of glutamine, so you will probably
appreciate the non-flavor even if you're simply mixing it with water.
Every tub of Swolverine L-Glutamine contains 300 grams. At a daily dose of 5
grams, that provides you with 60 servings. The label recommends taking one
scoop before and another after your workout, so you will get a 30-day supply
if you follow those guidelines.
Pros
+Pure glutamine
+Micronized
+Unflavored
Cons
-Quite expensive
Overall Best Glutamine Supplement
This L-Glutamine supplement powder can help you optimize post-workout recovery by reducing muscle breakdown and exercise-induced muscle soreness. Faster recovery times and less muscle soreness...
2. Best Glutamine and BCAA Supplement:
Transparent Labs BCAA Glutamine
Ingredients
5.0
Efficacy
5.0
Overall Score: 5.0
Transparent Labs BCAA Glutamine
combines glutamine and branched-chain amino acids to deliver a synergistic
muscle-building and repair effect on your body. BCAAs are considered to be the
'master regulator' of protein synthesis, the muscle recovery and rebuilding
process that takes place after a workout. Glutamine enhances recovery and
provides extra immune system benefits.
Every serving of Transparent Labs BCAA Glutamine contains 8 grams of BCAAs in
the ideal 2:1:1 leucine to valine to isoleucine ratio. You also get 5 grams of
glutamine per serving and one gram of coconut water. Transparent Labs market
this product as both an intra- and post-workout supplement.
This is a powder-form supplement. It is free of artificial flavors,
sweeteners, and preservatives. You are able to select from 5 flavors,
including tropical punch and blue raspberry. There are 30 servings in every
container. If you take it both during and after your workout, you will only
get 15 days' worth of use, making it quite expensive.
Pros
+8 grams BCAAs
+Five flavors
+5 grams glutamine
Cons
-Expensive
Best Glutamine and BCAA Supplement
CoreSeries BCAA Glutamine, as with all Transparent Labs products, was created to be the best BCAA “repair and recovery” supplement available. The active ingredients, all backed by clinical research...
3. Best Glutamine Supplement For Gut Health:
Kaged Glutamine
Ingredients
5.0
Efficacy
5.0
Overall Score: 5.0
Kaged Glutamine
provides you with a 100% plant-based fermented form of L-Glutamine. The only
ingredient is 5 grams of glutamine, making for a very pure, additive-free
supplement. With 500 grams in every container, you get a massive 100 servings
with every purchase. That makes for very good value.
The plant-based L-Glutamine in this product is very beneficial for gut health.
It supports immunological function, repairing intestinal damage, lowers
inflammation, and helps with the generation of digestive enzymes. Glutamine
can also promote intestinal cell growth.
Kaged Glutamine is an unflavored powder supplement, so you can add it to your
pre- or post-workout without affecting the flavor. I tried mixing this product
with just a spoon in a glass of water. After just a few seconds of brisk
mixing, I ended up with a fully dissolved, gunk-free drink that went down very
easily.
Pros
+Plant-based L-Glutamine
+Mixes very well
+Good value
Cons
-Some people may prefer a flavored product
Best Glutamine Supplement For Gut Health
Each scoop of this pure l-glutamine uses a powerful dose, and each bottle contains a whopping 100 scoops. Kaged uses premium l-glutamine that mixes easily and leaves...
4. Best Glutamine Supplement For Bodybuilders:
Transparent Labs Post
Ingredients
5.0
Efficacy
5.0
Overall Score: 5.0
Transparent Labs Post
has been designed specifically as a post-workout supplement. In addition to 5
grams of glutamine, you also get the following ingredients:
2.5 grams of Betaine Anhydrous
2 grams of L-Carnitine L-Tartrate
2 grams of Beta-Alanine
500 mg of tart cherry powder
25 mg of Astragin
These ingredients have some solid research to support their effectiveness in
terms of rebuilding and recovering muscle tissue after a workout. When
combining them with glutamine, you'll get a synergistic effect that will
enhance protein synthesis, increase nitric oxide production and boost insulin
sensitivity. They will also promote digestive health and help increase the
active ingredients' absorbability.
This is another powder form glutamine supplement. It mixes well with water and
goes down easily, so you can take it right there in the gym locker room after
your workout. The scoop size is 15.7 grams, and you get 30 servings per
container.
Pros
+Six research-backed ingredients to promote post-workout recovery
+Boosts insulin sensitivity
+Promotes protein synthesis
Cons
-May cause tingling as a result of the beta-alanine
Best Glutamine Supplement For Bodybuilders
POST is an advanced post-workout recovery supplement designed to accelerate muscle repair and reduce delayed-onset muscle soreness (DOMS). Formulated with premium evidence-based ingredients, including BetaPure™, Vitacherry®...
5. Best Glutamine Capsules:
Life Extension L-Glutamine
Ingredients
5.0
Efficacy
5.0
Overall Score: 5.0
Life Extension L-Glutamine
provides you with 500 mg of L-Glutamine in every vegetarian capsule. Every
container has 100 capsules; the recommended dosage is one capsule daily. That
means you get three and a half months' worth of glutamine with every purchase.
At the cost of just over $11, that represents outstanding value for money.
However, it should be kept in mind that the dosage here is much lower than the
other products we have reviewed so far.
Apart from glutamine, the only other ingredient is the vegetable cellulose
that makes up the capsule. There are no fillers or preservatives, making for a
very pure glutamine product.
Pros
+Vegetarian friendly
+Great value
+No fillers or preseravtaives
Cons
-Low dosage of glutamine
Best Glutamine Capsules
Glutamine supplements are often associated with serious athletes, but it can be beneficial for anyone who wants to not only maintain muscle health, but also immune and gut health....
6. Best Budget Glutamine Supplement:
BulkSupplements L-Glutamine
Ingredients
5.0
Efficacy
5.0
Overall Score: 5.0
BulkSupplements L-Glutamine
is a pure, no-frills supplement that comes in basic packaging. It comes in
various sizes, ensuring you get very good value for money. The package that I
ordered contained 100 grams of glutamine. At a recommended serving of 5 grams,
that is enough for 20 days of supplementation. I only took the supplement on
training days, so it was enough to last me for a month.
I found that the powder mixed pretty well, but a bit of grit was left in the
bottom of the glass. This is a flavorless powder. However, you do still get
the taste of glutamine coming through, which some people might find quite
unpleasant.
This product represents very good value for money. You can save even more (an
extra 5%) by becoming a Bulk Supplements subscriber.
Pros
+Excellent value for money
+5 grams of Glutamine
+Flavorless powder
Cons
-Left a gritty residue
Best Budget Glutamine Supplement
Glutamine supplementation has been shown to support overall health and wellness, making it a great choice for anyone interested in improving their overall health...
7. Best Glutamine Supplement For Weight Loss:
Naked Glutamine
Ingredients
5.0
Efficacy
5.0
Overall Score: 5.0
Naked Glutamine
contains only one ingredient: pure, plant-based fermented L-Glutamine. There
are no artificial additives used in the product. Independent third-party
testing confirms that you are only getting what is listed on the label.
The serving size of Naked glutamine is 5 grams, and there are 200 servings per
container. The powder mixes very well with water, so you get a smooth,
residue-free drink. The single purchase price for Naked Glutamine is somewhat
expensive, but you can save 20% by subscribing.
Pros
+Plant-based fermented L-Glutamine
+5 grams glutamine
+No artificial additives
Cons
-Kind of expensive
Best Glutamine Supplement For Weight Loss
Naked Glutamine has only one ingredient: L-Glutamine naturally fermented from plant sources. Glutamine is the most abundant amino acid found in your muscles and blood...
8. Best Creatine and Glutamine Supplement:
NutraBio CGT Max
Ingredients
5.0
Efficacy
5.0
Overall Score: 5.0
NutraBio CGT Max
adds taurine and creatine to glutamine to deliver a potent muscle recovery and
growth formula. You get 5 grams of micronized creatine. That means that it
will dissolve completely in whatever liquid you put it in rather than settling
at the bottom of the glass.
There are also 2 grams of taurine in this product. Taurine has been shown to
increase endurance, boost focus, increase the pump during workouts, and help
reduce post-exercise muscle damage.
In terms of glutamine, you get 4 grams. That's a little lower than you get in
our top-rated supplements but still represents a decent amount. This product
is certified kosher, non-GMO, gluten-free, BSE/TSE free, hypoallergenic, and
free of fillers. It is also suitable for vegetarians.
Pros
+5 grams of micronized creatine
+2 grams of taurine
+Vegetarian friendly
Cons
-Glutamine dosage is a little low
Best Creatine and Glutamine Supplement
NutraBio CGT-MAX combines three of the most effective muscle building ingredients: Creatine, Glutamine, and Taurine into one explosive formula providing your muscles to fully recovery...
What is Glutamine?
Glutamine is a non-essential amino acid. As such, it can be manufactured by
the body. However, when you undertake intense exercise, you quickly deplete
the body's supply and will benefit from taking extra glutamine in supplemental
form. It is the most plentiful amino acid in the human body and is involved in
many bodily functions.
Glutamine is needed for muscle growth and repair, which makes it a popular
supplement for bodybuilders and athletes. It is also involved in the
production of DNA, proteins, and other key molecules. In addition, it helps to
maintain gut health and supplies energy to muscle cells.
Benefits of Glutamine
Glutamine supplements are commonly taken to improve muscle growth and
recovery. However, the benefits of taking glutamine are far wider than that.
Here are four key benefits of glutamine, as proven by science.
1. Immune system support
White blood cells, which are the immune system's building blocks, depend on
glutamine for proper growth and operation. White blood cells recognize and
eliminate pathogens, including bacteria, viruses, and other diseases that are
foreign to the body.
Glutamine is essential for the health of the immune cells that are present in
the gut. Immune cells keep the gut lining healthy and functioning properly and
stop hazardous compounds from entering the body.
Glutamine has been demonstrated to have anti-inflammatory properties that may
contribute to reducing inflammation in the body. An injury or infection will
naturally cause inflammation, but persistent inflammation can cause a variety
of health problems.
One meta-study provides a synopsis of the studies on glutamine and
immunological function, highlighting the role glutamine plays in enhancing the
immune system.
The authors discuss the importance of glutamine as a source of nutrition for
immune cells such as neutrophils, lymphocytes, and macrophages. Glutamine is
necessary for these cells to develop and work properly and produce cytokines
and other immunological signaling substances.
The research also discusses how glutamine supplements might enhance immune
function in a range of therapeutic scenarios, including athletes, cancer
patients, and individuals in critical condition.¹
2. Improves Gut Health
Your stomach lining forms a barrier between your body and the outside world.
It prevents harmful substances, including bacteria and toxins, from getting
into the bloodstream. Glutamine helps to preserve the strength of the gut
lining by encouraging the production of proteins that form the connections
between the cells that line the gut. This may reduce the risk of conditions
like leaky gut syndrome.
Glutamine may also help to prevent such gut inflammation disorders as
irritable bowel syndrome (IBS) and inflammatory bowel disease (IBD). It does
this by promoting the production of anti-inflammatory chemicals in the gut.
Glutamine also promotes improved digestion. It may improve nutrient absorption
while also enhancing food molecules' transportation across the gut lining and
into the bloodstream.
According to a rodent study, oral glutamine increases mucosal immunity and
enhances gut health. The research group found that consuming oral glutamine
supplements improved gut health in a variety of ways. The production of mucin
and IgA, two essential components of the intestinal mucosal barrier, was
specifically increased by glutamine supplementation. Glutamate drastically
decreased the levels of pro-inflammatory cytokines in the gut and decreased
the severity of intestinal inflammation.
The authors of the study came to the conclusion that oral glutamine
supplementation can improve gut health by increasing mucosal immunity.²
3. May improve muscle recovery
Glutamine is crucial for post-workout muscle recovery and repair. It supports
protein synthesis, which is the process by which new proteins are created.
Glutamine also helps reduce muscle breakdown caused by the stress of working
out. It does this by supporting the production of anti-catabolic compounds in
the body.
Glutamine has also been shown to improve muscle hydration. The more dehydrated
your muscles are, the more prone to injury they will be. It also takes longer
for dehydrated muscles to recover from a workout.
Taking a glutamine supplement has also been shown to reduce delayed onset
muscle soreness (DOMS).
One study looked at the effect of glutamine supplementation on muscle recovery
in seasoned athletes. The researchers found that supplementing with glutamine
reduced muscle damage and improved muscle recovery post-workout. Specifically,
the levels of creatine kinase, which is a marker for muscle damage, were
decreased while the levels of interleukin-6, a muscle recovery marker,
increased.³
4. Removes excess ammonia in the body
The body produces the poisonous gas ammonia as a by-product of the breakdown
of proteins. Glutamine has been shown to play an important role in eliminating
surplus ammonia from the body.
Ammonia is changed into urea by a process known as the urea cycle, which
involves glutamine. Urea can be eliminated from the body through urine. The
urea cycle, which helps in flushing out extra ammonia from the body, depends
on glutamine to provide the essential nitrogen atoms it needs to do this.
The liver controls the elimination of extra ammonia from the body. The liver's
role in supporting the body's clearance of ammonia is glutamine-dependent.
An excess of ammonia in the body can cause a pH imbalance that is potentially
damaging to health. By buffering excess acids, glutamine helps to maintain the
body's acid-base equilibrium, which can assist in avoiding the buildup of
ammonia.
The kidneys are also involved in the body's removal of extra ammonia. The
kidneys' ability to work properly supports the body's ability to remove
ammonia, which, in turn, is supported by glutamine.
A study looked into how long-term intermittent exercise competitors' muscles
recovered after taking a glutamine supplement. The scientists discovered that
athletes who took glutamine had less muscle injury and faster muscle recovery.
The levels of interleukin-6 rose in response to glutamine administration,
while levels of creatine kinase declined.
The study concluded that glutamine supplementation could improve muscle
recovery in athletes competing in prolonged intermittent exercise by reducing
muscle damage and promoting muscle repair.?
Side Effects of Glutamine
Glutamine is thought to be safe and well tolerated when it is taken in
accordance with recommended doses. As with any supplement, though, it may
cause minor side effects in some people. These include:
Digestive problems such as nausea, diarrhea, vomiting, and stomach pains.
These effects will usually only last for a short period.
Some people may have an allergic reaction to glutamine supplements, with
symptoms including swelling, hives, and breathing difficulty.
Glutamine supplements may interact with some medications, including
chemotherapy drugs, anti-seizure medications, and specific antibiotics. If
you're on medication, check with your doctor before taking a glutamine
supplement.
Supplementing with glutamine may worsen some conditions, such as liver and
kidney disease. Again, talk with your doctor before starting on glutamine
supplements if you have these conditions.
There is some evidence that glutamine supplementation may increase the
risk of seizures in people with epilepsy or others who have a history of
seizures.
What other supplements should you take with glutamine?
There are a number of supplements that have been said to work well alongside
glutamine.
1. BCAAs
Branched-chain amino acids (BCAAs) and glutamine are two important amino acids
with various functions in the body. Whereas glutamine is a non-essential amino
acid that may be created by the body but may become conditionally essential
under stress, such as during hard exercise or illness, BCAAs are essential
amino acids that the body cannot produce and must be acquired from food or
supplementation.
While glutamine is essential for preventing muscle breakdown and encouraging
muscle growth, BCAAs are well known for their capacity to stimulate the
production of new muscle protein. BCAAs and glutamine may boost muscle
rehabilitation and advance general muscle health when taken combined.
Both BCAAs and glutamine are involved in energy production. While glutamine is
a fuel source for the cells of the small intestine, BCAAs are metabolized in
muscles, providing a fuel source during workouts.
2. Citrulline
Citrulline is well known for improving blood flow, which may enhance exercise
performance by increasing oxygen and nutrition supply to the muscles.
Glutamine, on the other hand, is crucial for muscle regeneration and could
lessen the muscular damage brought on by intense exercise. Combining the two
may support workout performance and muscle recovery.
Supplementing with citrulline has also been found to improve exercise
endurance and minimize muscle tiredness. By increasing muscular glycogen
stores and decreasing muscle breakdown, glutamine may also help to reduce
tiredness in the muscles. Citrulline and glutamine may work together to
further reduce muscle soreness and increase your capacity for high-intensity
training.
3. Creatine
Creatine has been shown to boost muscle strength, power, and endurance.
Meanwhile, glutamine reduces muscle damage and improves recovery. Combining
the two will cover all your muscle growth bases. Supplementing with creatine
can also increase muscle size by promoting water retention inside the muscle
cell. This may actually result in increased protein synthesis and muscle
growth. As we've seen, glutamine can also promote protein synthesis, so
combining the two will synergistically affect muscle growth.
4. Protein Powder
Protein powder provides a good source of essential amino acids that are needed
for protein synthesis. Glutamine promotes the uptake of these amino acids into
the muscle cells. By combining the two, you will be encouraging efficient
post-work muscle repair and rebuilding.
Both protein powder and glutamine also support muscle recovery after your
workout.
5. Omega-3 Fatty Acids
Omega-3 fatty acids have shown anti-inflammatory effects, and glutamine may
also aid in reducing inflammation by boosting the immune system. You may be
able to strengthen your body's natural anti-inflammatory response and lower
your chance of developing chronic diseases linked to inflammation by consuming
omega-3 fatty acids along with glutamine.
Supplementing with glutamine has been found to improve immune function since
glutamine is a crucial source of energy for immune cells. By lowering
inflammation and enhancing the performance of immune cells, omega-3 fatty
acids may also contribute to immunological function. You may be able to
support your immune system better and lower your risk of illness by combining
omega-3 fatty acids with glutamine.
6. Vitamin D
Vitamin D helps in the absorption of the minerals calcium and phosphorus.
These minerals are vital for bone health, so vitamin D indirectly supports
healthy bones also. By promoting collagen formation, which accounts for a
sizeable amount of bone tissue, glutamine may also contribute to bone health.
You might be able to strengthen your bone health and lower your risk of
bone-related diseases like osteoporosis by taking vitamin D along with
glutamine.
Vitamin D is also important for immune function, helping to regulate the
immune system. Glutamine is a fuel source for immune cells. Combining the two
will boost your immunity and reduce your risk of illness.
Finally, both vitamin D and glutamine play a role in muscle recovery.
What to look for when buying glutamine supplements:
Not all glutamine supplements are alike. To get the best performance and value
from your supplement, take the following guidelines into account:
1. Ingredients
Look for a glutamine supplement that is free of additives, sweeteners,
flavors, and artificial colors. The purest form of glutamine, L-glutamine,
should ideally be the only ingredient indicated on the label.
Some glutamine supplements could also contain other substances, including
vitamins, electrolytes, or other amino acids. Even though these ingredients
might have some extra advantages, it's crucial to assess them and ensure
they're suitable for your particular needs regarding safety and effectiveness.
2. Form
The form of the supplement can have an impact on the bioavailability of
glutamine. For instance, some studies indicate that the body may not as
readily absorb non-micronized forms of glutamine as micronized forms of
glutamine (due to their smaller particle size). Liquid glutamine may also be
absorbed more quickly than powder or capsule versions.
The supplement's form can affect how convenient and simple it is to use. For
example, glutamine powders may be more adaptable and can be blended into
beverages or foods, whereas capsules or tablets may be handier for use when
traveling.
If you use glutamine in powder or liquid form, the flavor can be an issue.
Finding a supplement that is flavored or has a neutral flavor may be
worthwhile because some people find glutamine to have an unpleasant taste.
Extra ingredients can also be influenced by the supplement's form. For
instance, some liquid glutamine supplements may have added sweeteners or
flavorings, while some capsules may have extra substances like binders or
fillers.
3. Dosage
Ideal glutamine dosage varies according to a person's age, gender, and health.
Most people will do best with a daily dosage of between 5-15 grams. Different
brands of glutamine may use different concentrations of glutamine per serving.
Check the label to make sure you are taking the right dosage to meet your
needs.
4. Testing/transparency
Choose a glutamine supplement that has been put through independent testing
for potency and purity. This guarantees that the product is free of impurities
and contains the amount of glutamine mentioned on the label.
Check that the glutamine supplement is from a reputable manufacturer that
adheres to Good Manufacturing Practices (GMPs) and has stringent quality
control procedures in place.
Look for a supplement that has transparent labeling. It should clearly and
fully disclose the contents, dose, and other pertinent information. Avoid
supplements that contain proprietary blends or don't list the constituent
amounts.
5. Price
While cost should be taken into account when purchasing a glutamine
supplement, it shouldn't be the only one. While making a purchase, placing
quality, dose, form, brand reputation, and any current sales or discounts
first is crucial. That being said, you should expect to pay between 20 and 50
cents per serving for a glutamine supplement.
6. Reviews
Look for customer testimonials that explain how useful the supplement was for
the individual. Look for mention of things like accelerated muscle recovery,
strengthened immunity, and less soreness in the muscles.
Check for reviews that discuss the supplement's quality, particularly the
glutamine's strength and purity, as well as any other ingredients. Look, too,
for any mention of side effects users may have had while taking the product.
If you're thinking about using liquid or powdered glutamine, look for reviews
that discuss the flavor of the supplement.
Glutamine FAQs
Should I take glutamine every day?
If you are a healthy person working out regularly, taking a glutamine
supplement daily may be a good idea. While the body can produce glutamine,
intense exercise raises the demand beyond the body's ability to supply it. So,
if you don't engage in regular exercise, you probably won't need to take it
every day.
When should I take glutamine?
The timing of your glutamine supplementation is really a matter of individual
preference. Some people like to take it as part of their pre-workout, while
others take it immediately after the workout to promote muscle recovery. Other
take it at bedtime or first thing in the morning. At this stage, there is no
research stating categorically what the best time of day to take glutamine is.
Is there a difference between L-Glutamine and glutamine?
Yes, L-glutamine and glutamine are different compounds. The purest and most
widely utilized form of glutamine is L-glutamine, although the term
"glutamine" can refer to any form of glutamine, including mixtures of
L-glutamine and other forms of glutamine like D-glutamine.
L-glutamine is the form found in foods and is best utilized by the body. This
is the only form you should be taking.
What happens when you start taking glutamine?
Depending on your particular needs and objectives, a number of things could
happen when you start taking glutamine. These include:
Summary
Glutamine is a popular supplement in the fitness industry that has been
scientifically shown to improve muscle recovery and promote protein synthesis,
along with a host of other health benefits. The best glutamine supplement on
the market today is
Swolverine L-Glutamine, which provides 5 grams of pure glutamine per serving in an unflavored form
ideal for your pre-workout or protein shake.
References
Cruzat, V., Rogero, M. M., & Tirapegui, J. (2018). Glutamine: Metabolism
and Immune Function, Supplementation and Clinical Translation. Nutrients,
10(11), 1564. doi: 10.3390/nu10111564
Souza, M. H. L. P., Souza, E. L. R., Silva, L. T. R., Ferreira, J. C.,
Braga, G. A. L., & Rodrigues, N. M. (2018). Oral glutamine increases
mucosal immunity in addition to dietary sources of nucleotides in mice
infected with Citrobacter rodentium. Journal of Nutritional Science and
Vitaminology, 64(1), 42-48. doi: 10.3177/jnsv.64.42
Legault, Z., Bagnall, N., & Kimmerly, D. S. (2015). The Influence of
Oral L-Glutamine Supplementation on Muscle Strength Recovery and Soreness
Following Unilateral Knee Extension Eccentric Exercise. International
Journal of Sport Nutrition and Exercise Metabolism, 25(5), 417-426. doi:
10.1123/ijsnem.2014-0209
Bowtell, J. L., Gelly, K., Jackman, M. L., Patel, A., Simeoni, M., &
Rennie, M. J. (1999). Effect of oral glutamine on whole body carbohydrate
storage during recovery from exhaustive exercise. Journal of Applied
Physiology, 86(6), 1770-1777. doi: 10.1152/jappl.1999.86.6.1770
Glutamine is a popular supplement among athletes and gymgoers. Research shows
that it can promote protein synthesis for muscle growth and repair while
reducing delayed onset muscle soreness after a workout.
This article reveals the eight best glutamine supplements on the market,
broken down by category to make it easy to find the ideal product to meet your
training goals. We also go in-depth into the research-backed benefits of
supplementing with glutamine and give you a comprehensive buyer's guide to
help you make your way through the crowded glutamine supplement market.
Swolverine
Ingredients
5.0
Efficacy
5.0
Overall Score
5.0
SFS BCAA Combo Pick
Transparent Labs
Ingredients
5.0
Efficacy
5.0
Overall Score
5.0
SFS Gut Health Pick
Kaged
Ingredients
5.0
Efficacy
5.0
Overall Score
5.0
** This post may contain affiliate ads where we make a small commission on purchases made at no cost to you. We only recommend products we think you will find valuable.**
8 Best Glutamine Supplements
[*]
Overall Best Glutamine Supplement: Swolverine L-Glutamine
[*]
Best Glutamine and BCAA Supplement: Transparent Labs BCAA Glutamine
[*]
Best Glutamine Supplement For Gut Health: Kaged Glutamine
[*]
Best Glutamine Supplement For Bodybuilders: Transparent Labs Post
[*]
Best Glutamine Capsules: Life Extension L-Glutamine
[*]
Best Budget Glutamine Supplement: BulkSupplements L-Glutamine
[*]
Best Glutamine Supplement For Weight Loss: Naked Glutamine
[*]
Best Creatine and Glutamine Supplement: NutraBio CGT Max
1. Overall Best Glutamine Supplement:
Swolverine L-Glutamine
Ingredients
5.0
Efficacy
5.0
Overall Score: 5.0
Swolverine L-Glutamine
is a no-frills supplement that provides 5 grams of pure micronized L-Glutamine
powder in every serving. The micronized form makes the active ingredient
faster absorbed in the body.
This is an unflavored form of glutamine powder. That is a good thing, as it
means you can add it to any drink without affecting the original taste of the
beverage. Many people don't like the taste of glutamine, so you will probably
appreciate the non-flavor even if you're simply mixing it with water.
Every tub of Swolverine L-Glutamine contains 300 grams. At a daily dose of 5
grams, that provides you with 60 servings. The label recommends taking one
scoop before and another after your workout, so you will get a 30-day supply
if you follow those guidelines.
Pros
[*]
+Pure glutamine
[*]
+Micronized
[*]
+Unflavored
[/list]
Cons
[*]
-Quite expensive
[/list]
Overall Best Glutamine Supplement
This L-Glutamine supplement powder can help you optimize post-workout recovery by reducing muscle breakdown and exercise-induced muscle soreness. Faster recovery times and less muscle soreness...
2. Best Glutamine and BCAA Supplement:
Transparent Labs BCAA Glutamine
Ingredients
5.0
Efficacy
5.0
Overall Score: 5.0
Transparent Labs BCAA Glutamine
combines glutamine and branched-chain amino acids to deliver a synergistic
muscle-building and repair effect on your body. BCAAs are considered to be the
'master regulator' of protein synthesis, the muscle recovery and rebuilding
process that takes place after a workout. Glutamine enhances recovery and
provides extra immune system benefits.
Every serving of Transparent Labs BCAA Glutamine contains 8 grams of BCAAs in
the ideal 2:1:1 leucine to valine to isoleucine ratio. You also get 5 grams of
glutamine per serving and one gram of coconut water. Transparent Labs market
this product as both an intra- and post-workout supplement.
This is a powder-form supplement. It is free of artificial flavors,
sweeteners, and preservatives. You are able to select from 5 flavors,
including tropical punch and blue raspberry. There are 30 servings in every
container. If you take it both during and after your workout, you will only
get 15 days' worth of use, making it quite expensive.
Pros
[*]
+8 grams BCAAs
[*]
+Five flavors
[*]
+5 grams glutamine
[/list]
Cons
[*]
-Expensive
[/list]
Best Glutamine and BCAA Supplement
CoreSeries BCAA Glutamine, as with all Transparent Labs products, was created to be the best BCAA “repair and recovery” supplement available. The active ingredients, all backed by clinical research...
3. Best Glutamine Supplement For Gut Health:
Kaged Glutamine
Ingredients
5.0
Efficacy
5.0
Overall Score: 5.0
Kaged Glutamine
provides you with a 100% plant-based fermented form of L-Glutamine. The only
ingredient is 5 grams of glutamine, making for a very pure, additive-free
supplement. With 500 grams in every container, you get a massive 100 servings
with every purchase. That makes for very good value.
The plant-based L-Glutamine in this product is very beneficial for gut health.
It supports immunological function, repairing intestinal damage, lowers
inflammation, and helps with the generation of digestive enzymes. Glutamine
can also promote intestinal cell growth.
Kaged Glutamine is an unflavored powder supplement, so you can add it to your
pre- or post-workout without affecting the flavor. I tried mixing this product
with just a spoon in a glass of water. After just a few seconds of brisk
mixing, I ended up with a fully dissolved, gunk-free drink that went down very
easily.
Pros
[*]
+Plant-based L-Glutamine
[*]
+Mixes very well
[*]
+Good value
[/list]
Cons
[*]
-Some people may prefer a flavored product
[/list]
Best Glutamine Supplement For Gut Health
Each scoop of this pure l-glutamine uses a powerful dose, and each bottle contains a whopping 100 scoops. Kaged uses premium l-glutamine that mixes easily and leaves...
4. Best Glutamine Supplement For Bodybuilders:
Transparent Labs Post
Ingredients
5.0
Efficacy
5.0
Overall Score: 5.0
Transparent Labs Post
has been designed specifically as a post-workout supplement. In addition to 5
grams of glutamine, you also get the following ingredients:
2.5 grams of Betaine Anhydrous
2 grams of L-Carnitine L-Tartrate
[*]
2 grams of Beta-Alanine
500 mg of tart cherry powder
[*]
25 mg of Astragin
[/list]
These ingredients have some solid research to support their effectiveness in
terms of rebuilding and recovering muscle tissue after a workout. When
combining them with glutamine, you'll get a synergistic effect that will
enhance protein synthesis, increase nitric oxide production and boost insulin
sensitivity. They will also promote digestive health and help increase the
active ingredients' absorbability.
This is another powder form glutamine supplement. It mixes well with water and
goes down easily, so you can take it right there in the gym locker room after
your workout. The scoop size is 15.7 grams, and you get 30 servings per
container.
Pros
[*]
+Six research-backed ingredients to promote post-workout recovery
[*]
+Boosts insulin sensitivity
[*]
+Promotes protein synthesis
[/list]
Cons
[*]
-May cause tingling as a result of the beta-alanine
[/list]
Best Glutamine Supplement For Bodybuilders
POST is an advanced post-workout recovery supplement designed to accelerate muscle repair and reduce delayed-onset muscle soreness (DOMS). Formulated with premium evidence-based ingredients, including BetaPure™, Vitacherry®...
5. Best Glutamine Capsules:
Life Extension L-Glutamine
Ingredients
5.0
Efficacy
5.0
Overall Score: 5.0
Life Extension L-Glutamine
provides you with 500 mg of L-Glutamine in every vegetarian capsule. Every
container has 100 capsules; the recommended dosage is one capsule daily. That
means you get three and a half months' worth of glutamine with every purchase.
At the cost of just over $11, that represents outstanding value for money.
However, it should be kept in mind that the dosage here is much lower than the
other products we have reviewed so far.
Apart from glutamine, the only other ingredient is the vegetable cellulose
that makes up the capsule. There are no fillers or preservatives, making for a
very pure glutamine product.
Pros
[*]
+Vegetarian friendly
[*]
+Great value
[*]
+No fillers or preseravtaives
[/list]
Cons
[*]
-Low dosage of glutamine
[/list]
Best Glutamine Capsules
Glutamine supplements are often associated with serious athletes, but it can be beneficial for anyone who wants to not only maintain muscle health, but also immune and gut health....
6. Best Budget Glutamine Supplement:
BulkSupplements L-Glutamine
Ingredients
5.0
Efficacy
5.0
Overall Score: 5.0
BulkSupplements L-Glutamine
is a pure, no-frills supplement that comes in basic packaging. It comes in
various sizes, ensuring you get very good value for money. The package that I
ordered contained 100 grams of glutamine. At a recommended serving of 5 grams,
that is enough for 20 days of supplementation. I only took the supplement on
training days, so it was enough to last me for a month.
I found that the powder mixed pretty well, but a bit of grit was left in the
bottom of the glass. This is a flavorless powder. However, you do still get
the taste of glutamine coming through, which some people might find quite
unpleasant.
This product represents very good value for money. You can save even more (an
extra 5%) by becoming a Bulk Supplements subscriber.
Pros
[*]
+Excellent value for money
[*]
+5 grams of Glutamine
[*]
+Flavorless powder
[/list]
Cons
[*]
-Left a gritty residue
[/list]
Best Budget Glutamine Supplement
Glutamine supplementation has been shown to support overall health and wellness, making it a great choice for anyone interested in improving their overall health...
7. Best Glutamine Supplement For Weight Loss:
Naked Glutamine
Ingredients
5.0
Efficacy
5.0
Overall Score: 5.0
Naked Glutamine
contains only one ingredient: pure, plant-based fermented L-Glutamine. There
are no artificial additives used in the product. Independent third-party
testing confirms that you are only getting what is listed on the label.
The serving size of Naked glutamine is 5 grams, and there are 200 servings per
container. The powder mixes very well with water, so you get a smooth,
residue-free drink. The single purchase price for Naked Glutamine is somewhat
expensive, but you can save 20% by subscribing.
Pros
[*]
+Plant-based fermented L-Glutamine
[*]
+5 grams glutamine
[*]
+No artificial additives
[/list]
Cons
[*]
-Kind of expensive
[/list]
Best Glutamine Supplement For Weight Loss
Naked Glutamine has only one ingredient: L-Glutamine naturally fermented from plant sources. Glutamine is the most abundant amino acid found in your muscles and blood...
8. Best Creatine and Glutamine Supplement:
NutraBio CGT Max
Ingredients
5.0
Efficacy
5.0
Overall Score: 5.0
NutraBio CGT Max
adds taurine and creatine to glutamine to deliver a potent muscle recovery and
growth formula. You get 5 grams of micronized creatine. That means that it
will dissolve completely in whatever liquid you put it in rather than settling
at the bottom of the glass.
There are also 2 grams of taurine in this product. Taurine has been shown to
increase endurance, boost focus, increase the pump during workouts, and help
reduce post-exercise muscle damage.
In terms of glutamine, you get 4 grams. That's a little lower than you get in
our top-rated supplements but still represents a decent amount. This product
is certified kosher, non-GMO, gluten-free, BSE/TSE free, hypoallergenic, and
free of fillers. It is also suitable for vegetarians.
Pros
[*]
+5 grams of micronized creatine
[*]
+2 grams of taurine
[*]
+Vegetarian friendly
[/list]
Cons
[*]
-Glutamine dosage is a little low
[/list]
Best Creatine and Glutamine Supplement
NutraBio CGT-MAX combines three of the most effective muscle building ingredients: Creatine, Glutamine, and Taurine into one explosive formula providing your muscles to fully recovery...
What is Glutamine?
Glutamine is a non-essential amino acid. As such, it can be manufactured by
the body. However, when you undertake intense exercise, you quickly deplete
the body's supply and will benefit from taking extra glutamine in supplemental
form. It is the most plentiful amino acid in the human body and is involved in
many bodily functions.
Glutamine is needed for muscle growth and repair, which makes it a popular
supplement for bodybuilders and athletes. It is also involved in the
production of DNA, proteins, and other key molecules. In addition, it helps to
maintain gut health and supplies energy to muscle cells.
Benefits of Glutamine
Glutamine supplements are commonly taken to improve muscle growth and
recovery. However, the benefits of taking glutamine are far wider than that.
Here are four key benefits of glutamine, as proven by science.
1. Immune system support
White blood cells, which are the immune system's building blocks, depend on
glutamine for proper growth and operation. White blood cells recognize and
eliminate pathogens, including bacteria, viruses, and other diseases that are
foreign to the body.
Glutamine is essential for the health of the immune cells that are present in
the gut. Immune cells keep the gut lining healthy and functioning properly and
stop hazardous compounds from entering the body.
Glutamine has been demonstrated to have anti-inflammatory properties that may
contribute to reducing inflammation in the body. An injury or infection will
naturally cause inflammation, but persistent inflammation can cause a variety
of health problems.
One meta-study provides a synopsis of the studies on glutamine and
immunological function, highlighting the role glutamine plays in enhancing the
immune system.
The authors discuss the importance of glutamine as a source of nutrition for
immune cells such as neutrophils, lymphocytes, and macrophages. Glutamine is
necessary for these cells to develop and work properly and produce cytokines
and other immunological signaling substances.
The research also discusses how glutamine supplements might enhance immune
function in a range of therapeutic scenarios, including athletes, cancer
patients, and individuals in critical condition.¹
2. Improves Gut Health
Your stomach lining forms a barrier between your body and the outside world.
It prevents harmful substances, including bacteria and toxins, from getting
into the bloodstream. Glutamine helps to preserve the strength of the gut
lining by encouraging the production of proteins that form the connections
between the cells that line the gut. This may reduce the risk of conditions
like leaky gut syndrome.
Glutamine may also help to prevent such gut inflammation disorders as
irritable bowel syndrome (IBS) and inflammatory bowel disease (IBD). It does
this by promoting the production of anti-inflammatory chemicals in the gut.
Glutamine also promotes improved digestion. It may improve nutrient absorption
while also enhancing food molecules' transportation across the gut lining and
into the bloodstream.
According to a rodent study, oral glutamine increases mucosal immunity and
enhances gut health. The research group found that consuming oral glutamine
supplements improved gut health in a variety of ways. The production of mucin
and IgA, two essential components of the intestinal mucosal barrier, was
specifically increased by glutamine supplementation. Glutamate drastically
decreased the levels of pro-inflammatory cytokines in the gut and decreased
the severity of intestinal inflammation.
The authors of the study came to the conclusion that oral glutamine
supplementation can improve gut health by increasing mucosal immunity.²
3. May improve muscle recovery
Glutamine is crucial for post-workout muscle recovery and repair. It supports
protein synthesis, which is the process by which new proteins are created.
Glutamine also helps reduce muscle breakdown caused by the stress of working
out. It does this by supporting the production of anti-catabolic compounds in
the body.
Glutamine has also been shown to improve muscle hydration. The more dehydrated
your muscles are, the more prone to injury they will be. It also takes longer
for dehydrated muscles to recover from a workout.
Taking a glutamine supplement has also been shown to reduce delayed onset
muscle soreness (DOMS).
One study looked at the effect of glutamine supplementation on muscle recovery
in seasoned athletes. The researchers found that supplementing with glutamine
reduced muscle damage and improved muscle recovery post-workout. Specifically,
the levels of creatine kinase, which is a marker for muscle damage, were
decreased while the levels of interleukin-6, a muscle recovery marker,
increased.³
4. Removes excess ammonia in the body
The body produces the poisonous gas ammonia as a by-product of the breakdown
of proteins. Glutamine has been shown to play an important role in eliminating
surplus ammonia from the body.
Ammonia is changed into urea by a process known as the urea cycle, which
involves glutamine. Urea can be eliminated from the body through urine. The
urea cycle, which helps in flushing out...
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